Take a look at the ingredients list on your favorite snack. Do you see words you can’t pronounce? Artificial flavors, colors, emulsifiers—these additives are everywhere, quietly making their way into your daily diet.
While they may seem harmless, the reality is that processed foods, especially ultra-processed ones, are wreaking havoc on your heart health. From increasing the risk of heart disease to making it harder to recognize what’s truly nutritious, processed foods can have serious long-term effects. But don’t worry—by understanding what to look for and making small changes, you can take control of your heart health.
Let’s start by breaking down how processed foods are classified and why not all of them are created equal.
To help people identify different levels of food processing, scientists in Brazil developed the NOVA food classification system, which divides foods into four groups:
Group 1: Unprocessed or Minimally Processed Foods
Group 2: Oil, Fats, Salt, and Sugar
Group 3: Processed Foods
Group 4: Ultra-Processed Foods
So, why does this classification matter? Because the more processed a food is, the greater the risk to your heart health.
Processed foods—especially ultra-processed ones—have been linked to increased risks of heart disease, strokes, and high blood pressure due to their high levels of sodium, unhealthy fats, and added sugars. Here’s how they impact your body:
This is why being mindful of what you eat is so important. While processed foods are convenient and tempting, their impact on heart health can be significant. Understanding these risks is the first step—but with so much conflicting information out there, it can be challenging to know what’s truly healthy.
Some of you might be thinking, “Wait, I thought I was buying the right foods for my body!” The truth is, it’s not your fault. With food companies prioritizing profits over health, it’s easy to fall for misleading labels that make processed foods seem like a good choice.
Companies are intentionally designing packaging to make their products appear healthier than they actually are—a practice known as "green branding."
It’s a strategy used by food businesses to present themselves as health-conscious, sustainable, and environmentally friendly, even when their products may not align with those values. Green branding uses buzzwords like “natural,” “organic,” or “whole grain” to make foods seem like healthy choices, but can contain added sugars, preservatives, or unhealthy oils. That’s why it's important to look at the nutrition labels.
The easiest way to spot ultra-processed foods is to look at the ingredient list. If a product:
✔ Is found in the freezer aisle, packaged, or pre-made
✔ Contains a long list of unfamiliar or hard-to-pronounce ingredients
✔ Includes artificial preservatives, sweeteners, or colorings
Then it’s probably ultra-processed. Watch out for ingredients like:
These additives are often used to extend shelf life, enhance flavor, or improve texture but may have negative effects on health when consumed regularly.
A good rule of thumb? If you can’t pronounce it, you probably shouldn’t eat it.
Now that you know how to spot processed foods, let’s talk about better options.
Think you can tell the difference between processed and unprocessed foods? Use our simple chart to test your knowledge!
At the end of the day, not all processed foods are bad, but it’s important to be mindful of what you’re eating. Prioritize making healthier choices. Focus on whole, minimally processed foods. Fresh fruits, vegetables, whole grains, lean proteins, and nuts are great alternatives that provide essential nutrients without unnecessary additives. When shopping, stick to the perimeter of the grocery store where fresh produce, dairy, and meats are typically located, and always read ingredient labels carefully to ensure you’re making informed decisions about what you eat.
Remember that not all processed foods are created equal. While some may appear healthy that might not always be the case.
This doesn’t mean you have to give up your favorite foods forever! Balance is key—enjoying occasional indulgences while prioritizing heart-healthy meals can set you up for long-term success. Focus on moderation rather than restriction—allowing yourself to indulge mindfully while prioritizing healthier options in your daily routine.
One easy way to fuel your body with heart-healthy, minimally processed meals is through Genesis Meal Prep. Our meals are designed to provide balanced nutrition without the hassle of meal planning and cooking. With fresh ingredients, lean proteins, and nutrient-packed sides, Genesis Meal Prep makes it simple to stay on track while supporting your heart health. Make the switch today and take the guesswork out of eating well! 🍽️❤️